Strong arms are considered the ultimate symbol of strength, especially among men. We present four of the most effective exercises with which you can define your entire arm muscles. Also suitable for women.
Strong, muscular arms are particularly attractive for men - but not only. More and more women are also pursuing the goal of developing defined arm muscles and saying goodbye to “wavey arms”. Well-toned arms are not only a symbol of strength and fitness, but also play a crucial role in a balanced appearance that complements the entire body. So it's no surprise that there are hundreds of exercises in countless variations to train your arms. You quickly lose track of things. Here you will find 4 of the most effective exercises to strengthen and perfectly shape your entire arm muscles.
Perfectly defined arms: You should train these muscles
In order to shape your arms perfectly, all muscles involved should be trained. It is important to know what the arm muscles actually are. The upper arm muscles can be anatomically divided into flexor muscles on the front and extensor muscles on the back.
The arm flexors include:
Biceps upper arm muscle (M. biceps brachii): The biceps flexes the arm at the elbow joint and is also responsible for spreading and pulling the arm forward at the shoulder joint and for rotating the forearm outwards.
Brachial flexor (m. brachialis): strongest flexor in the elbow joint
Gym training plan for beginners with a focus on losing weight: Download the PDF for free HERE.
The arm extensions include:
Triceps upper arm muscle (M. triceps brachii): The triceps extends the arm at the elbow joint. He can also pull his arm in at the shoulder joint and move it backwards.
Elbow muscle (M. anconeus): Weak extensor muscle in the elbow, which is also involved in guiding the ulna.
The forearm includes a complex group of muscles (consisting of radial muscles, superficial and deep extensors and flexors) that are responsible for various movements of the hand and wrist. These muscles are essential for grip strength. Strong, well-defined forearms are not only practical for everyday activities and enhance performance in many sports, but they also contribute to the appearance of shapely arms.
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4 exercises for perfectly defined arms
For perfectly shaped arms, it is not enough to just train your biceps. Disproportions not only look strange, but can also cause functional limitations and an increased risk of injury.
Therefore, when selecting exercises, it is important to ensure that as many of the arm muscles listed above as possible are used during strength training. This will lead to better results in terms of aesthetics, strength and functionality of your arms.
Pull-up with an underhand grip
(chin-up)
Execution: Unlike the classic pull-up (overhand grip), with the chin-up you grasp the bar with an underhand grip (the palms of your hands facing the body). From the hanging position (arms stretched, elbows but not fully extended, tension in the shoulder girdle), pull yourself up until your chin is over the bar.
Muscles used: The underhand grip makes the biceps work a lot (in contrast to the classic pull-up). The large back muscle (M. latissimus dorsi), the rear shoulder muscles (M. teres major; M. deltoid) and the core muscles are also trained.
Hammer curls
with dumbbells
Execution: Hammer curls are a variation of the classic biceps curl. Sit upright on the weight bench, tense your core muscles, hold a dumbbell in each hand in a neutral grip, palms facing your body or each other throughout the entire exercise. Raise your forearms upwards while exhaling. The elbow remains fixed, the upper arm and upper body do not move. After reaching the final position, guide your forearms downwards again in a controlled manner.
Muscles used: Biceps and forearms, with a focus on the brachialis and brachioradialis muscles
Bench press with a close grip
Execution: Lie on the bench press bench, place your feet firmly on the floor, press your lower back against the bench. Hands grip the bar slightly narrower than shoulder width. Lower the dumbbell bar to your chest in a controlled manner, keeping your elbows close to your body. Push the bar up again and exhale.
Muscles used: Compared to the normal bench press, this variation shifts the focus to the triceps due to the narrower grip. The chest and shoulder muscles are also involved.
Overhead triceps presses on the cable pulley
(also called triceps extensions)
Execution: According to a study, overhead triceps presses are more effective than pressing from a neutral position. To do this, go into a slight lunge with your back to the cable pulley. Back straight and slightly bent forward. Hands grip the rope handle behind the neck, elbows or upper arms are next to the head. Pull the weight from back/down to up/forward until arms are straight.
Muscles used: The focus is on the triceps and the elbow muscle (anconeus muscle). The supporting muscles include the hand extensors (M. extensor carpi)
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Workout recommendation for muscular arms
To get optimal hypertrophy results for strong, toned arms, you should adhere to certain number of repetitions per set and take other load standards into account. To do this, you can use the following workout routine as a guide:
Hammer Curls: 3 sets of 12 reps
Close-grip bench press: 4 sets of 12 reps
Pull-up with underhand grip: 3 sets with maximum number of repetitions
Beginner tip: If you can't do a pull-up yet, use a resistance band as a foot strap for support or a corresponding pull-up machine in the gym
Overhead cable triceps press: 3 sets of 12 reps
There is a 90 second break between each set and after each exercise.
Complete the workout two to three times a week for optimal results in building muscle in your arms.
The author is a former competitive athlete, certified ski instructor and fitness trainer (B license).